James Grage's Rewired 9-Week Fitness Trainer - Day 47 Shoulders, Calves, Abs

Today, you've got your third date with the infamous Dr. Burpee, followed by a heaping helping of dropsets and a new exercise: the landmine 180.

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This week, you've been turning up the explosive athleticism and fat-burning of the Rewired Trainer with some high-intensity interval work in the morning. Today, you'll follow up your third session of old-school calisthenics with a grinding shoulder, ab, and calf workout featuring a new movement: the landmine 180.

Trainers and athletes and athletes have different names for this movement, but the best ones all agree about one thing: It must be difficult in order to be effective. That means you need to put some weight in the bar.

Try to work up to a 45-pound plate for men, and at least a 25 for women. You may not be able to move this weight as quickly as a smaller weight, but that's OK. Once you can move a big weight around without getting sloppy, you'll have built the core strength of a true athlete!

Day 47: Delts, Calves, and Abs
Morning: HIIT Cardio Circuit (3 rounds)
1

Burpee

20 reps
Burpee Burpee

Jumping Jacks

75 reps
Jumping Jacks Jumping Jacks
Walking High Knees Walking High Knees

Elliptical Trainer

5 minutes at 60-65%
Elliptical Trainer Elliptical Trainer

Evening
2

Cardio Warm-up Treadmill

5 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

warm-up superset
3
Supine One-Arm Overhead Throw Supine One-Arm Overhead Throw

Plank

1 set for 30-60 seconds
Plank Plank

superset
4

Side Lateral Raise

3 sets of 10 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Shoulder Press

3 sets of 10 reps, dropset each set for 4-6 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

superset
5
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Arnold Dumbbell Press

3 sets of 10 reps, dropset each set for 4-6 reps
Arnold Dumbbell Press Arnold Dumbbell Press

superset
6

Arnold Dumbbell Press

3 sets of 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Cable Crunch

3 sets of 10 reps, dropset each set for 4-6 reps
Cable Crunch Cable Crunch

superset
7

Calf Press On The Leg Press Machine

3 sets of 10 reps, dropset each set for 4-6 reps
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Seated Calf Raise

3 sets of 10 reps, dropset each set for 4-6 reps
Seated Calf Raise Seated Calf Raise
Rest 30-60 sec between supersets


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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.